Her secret to sculpting a killer backside: the mega-effective, mega-muscle-burning Megaformer machines. Rashed’s program combines elements of cardio, balance, strength training and flexibility while fusing Pilates-inspired movements into the workout. “We focus on preventing injury, improving performance and looking great in a pair of jeans!” (And, bikinis.)

To achieve the same tight, toned, lifted butt at home, Aryan recreated four effective Megaformer moves that you can do without equipment—you’ll still feel the burn. Promise.

1. Sky Kicks: Start in tabletop position and lower on to your forearms, clasping your hands together. Keep your core tight and raise your right leg toward ceiling. Right knee is bent forming a 90-degree angle, and your right foot is flexed. From here, begin to pulse right leg up and down a few inches. Do 12 reps then switch sides. Complete four sets on each leg.

2. S____ingle-Leg Gliding Lunge: Start standing and place a glider, towel or paper plate and place it under the ball of your left foot. Bend right knee to lower into a lunge while sending your left foot straight behind you. Push through the heel of your right foot to stand and drag your left foot back to meet the right. That’s 1 rep. Do 12 reps then switch sides. Complete four sets on each leg.

3. Dynamic Squat: Start standing with feet hip-width apart. Hinge at your hips and bend your knees to lower into a squat. Be sure to keep your chest upright and extend your arms straight in front of the body at shoulder-height with palms facing down. Hold the bottom of your squat and raise forearms to 90-degrees, creating a goal post around your face. Continue to move your arms from the extended position to a goal post while holding the squat for 30 seconds. Complete six squats.

4. Single Leg Extension & Contraction: Start in tabletop position with wrists under shoulders and knees under hips. Keep your abs tight and extend your right arm in front of the body and left leg behind the body. Bring right elbow and left knee to meet under torso, then return to the extended position. That’s 1 rep. Do 12 reps then switch sides. Complete four sets on each leg.

JetSet is just one of the incredible studios featured at SELF’s first Up & Out Studio event—a weekend-long fitness fest that brings together the best, most cutting-edge workouts from around the country. If you’re going to be in NYC on June 27 and 28 (the first full summer weekend!), you don’t want to miss it.